Cooking strategies to help you to eat more green!

Happy St. Patrick’s Day everybody! Two green nutrition superstars today: Asparagus and Brussels Sprouts. It’s probably not news to you that these two veggies are packed full of vitamins, minerals, and phytochemicals that may help prevent cancer. Plus, since they are high in fiber and low in calories – you can’t find better foods to add to a weight loss plan.

I’d like to highlight one helpful cooking tip that can make getting these and other green vegetables into your diet more pleasant: ingredient pairing. It’s not rocket science, but good chefs know that pairing contrasting flavors can really make a dish shine. (Yes – even if it’s a vegetable dish!) Sweet and sour, salty and bitter, salty and sweet….you get it. Everyone who’s ever enjoyed chocolate covered pretzels knows how dangerous that sweet/salty combo can be! Also think of hot and sour soup, honey mustard dipping sauce, or sweet and hot fruit salsa You don’t have to attend culinary school to master this skill, and it can really help you improve your vegetable intake! How?

These two recipes feature vegetables that some people find too bitter for their tastes. Pairing bitter vegetables with a sweet ingredient can counter that bitterness and turn it into something you won’t have to convince yourself to eat – you’ll enjoy it! I’m not talking about topping broccoli with icing or anything, but pairing a stronger-flavored veggie with some sweet roasted bell peppers can make a world of difference. Using a honey and vinegar glaze introduces not only a touch of sweetness, but also some tangy flavor from the vinegar’s acidity.

Try these out, and feel free to experiment with other vegetables too, using the same techniques. Leave a comment if you try them!

Asparagus and Yellow Peppers

Roasted Asparagus & Yellow Peppers

½ pound asparagus, ends trimmed
1 yellow bell pepper
½ tablespoon extra virgin olive oil
kosher salt to taste

Preheat oven to 425°F. Line a baking sheet with foil.
Cut the asparagus into 3-inch pieces and transfer to a large mixing bowl. Remove the stem and seeds from the yellow pepper and cut it into strips. Add to bowl with asparagus.
Drizzle olive oil over vegetables and toss to coat. Transfer the vegetables to the foil lined baking sheet and spread evenly. Sprinkle lightly with kosher salt.
Bake for 25 minutes, stirring halfway through cooking time.

Makes 2 servings

Per serving: 77 calories, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 10 g total carbohydrate, 3 g dietary fiber, 3 g protein, 4 mg sodium.

Vinegar and Honey Glazed Brussels Sprouts

1 pound Brussels sprouts
¼ cup balsamic vinegar
¼ cup cider vinegar
1 tablespoon honey

Preheat oven to 425°F. Line a baking sheet with foil.
Trim the ends off Brussels sprouts and halve. Set aside in a mixing bowl.
In a small saucepan, combine vinegars and honey. Bring to a boil over medium heat and cook, stirring often, until mixture is reduced to ¼ cup.
Toss vinegar and honey mixture with sprouts, and spread on prepared baking sheet.
Bake for 25 minutes.

Makes 4 servings

Per serving: 81 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 17 g total carbohydrate, 4 g dietary fiber, 4 g protein, 33 mg sodium.